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  6. Pomegranate vs. Grape

Pomegranate vs. Grape — In-Depth Nutrition Comparison

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What are the differences between pomegranate and grapes?

  • Pomegranate is higher in copper, fiber, folate, vitamin B5, and vitamin C, yet grapes are higher in manganese.
  • Grapes' daily need coverage for manganese is 26% more.
  • Pomegranate has 16 times more vitamin B5 than grapes. While pomegranate has 0.377mg of vitamin B5, grapes have only 0.024mg.
  • The amount of sugar in pomegranate is lower.

We used Pomegranates, raw and Grapes, american type (slip skin), raw types in this article.

Infographic

Pomegranate vs Grape infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Grape
Grape
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 3.6% 4.2% 17% 11% 13% 1.1% 4.3% 0.26% 94% 0.55%
Contains more MagnesiumMagnesium +140%
Contains more PotassiumPotassium +23.6%
Contains more CopperCopper +295%
Contains more ZincZinc +775%
Contains more PhosphorusPhosphorus +260%
Contains more SeleniumSelenium +400%
Contains more CalciumCalcium +40%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +503.4%
~equal in Iron ~0.29mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29%
Grape
Grape
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 13% 1.7% 3.8% 0% 23% 13% 5.6% 1.4% 25% 0% 37% 3%
Contains more Vitamin CVitamin C +155%
Contains more Vitamin EVitamin E +215.8%
Contains more Vitamin B5Vitamin B5 +1470.8%
Contains more Vitamin KVitamin K +12.3%
Contains more FolateFolate +850%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +37.3%
Contains more Vitamin B6Vitamin B6 +46.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.057mg
~equal in Vitamin B3 ~0.3mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Grape DV% diff.
Manganese 0.119mg 0.718mg 26%
Copper 0.158mg 0.04mg 13%
Fiber 4g 0.9g 12%
Folate 38µg 4µg 9%
Vitamin C 10.2mg 4mg 7%
Vitamin B5 0.377mg 0.024mg 7%
Phosphorus 36mg 10mg 4%
Zinc 0.35mg 0.04mg 3%
Vitamin E 0.6mg 0.19mg 3%
Vitamin B6 0.075mg 0.11mg 3%
Protein 1.67g 0.63g 2%
Magnesium 12mg 5mg 2%
Vitamin B1 0.067mg 0.092mg 2%
Vitamin K 16.4µg 14.6µg 2%
Calories 83kcal 67kcal 1%
Fats 1.17g 0.35g 1%
Carbs 18.7g 17.15g 1%
Potassium 236mg 191mg 1%
Vitamin A 0µg 5µg 1%
Selenium 0.5µg 0.1µg 1%
Net carbs 14.7g 16.25g N/A
Calcium 10mg 14mg 0%
Iron 0.3mg 0.29mg 0%
Sugar 13.67g 16.25g N/A
Sodium 3mg 2mg 0%
Vitamin B2 0.053mg 0.057mg 0%
Vitamin B3 0.293mg 0.3mg 0%
Choline 7.6mg 5.6mg 0%
Saturated fat 0.12g 0.114g 0%
Monounsaturated fat 0.093g 0.014g 0%
Polyunsaturated fat 0.079g 0.102g 0%
Tryptophan 0.003mg 0%
Threonine 0.017mg 0%
Isoleucine 0.005mg 0%
Leucine 0.013mg 0%
Lysine 0.014mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.013mg 0%
Valine 0.017mg 0%
Histidine 0.023mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Grape
Grape
2
17% 81%
Protein: 0.63 g
Fats: 0.35 g
Carbs: 17.15 g
Water: 81.3 g
Other: 0.57 g
Contains more ProteinProtein +165.1%
Contains more FatsFats +234.3%
~equal in Carbs ~17.15g
~equal in Water ~81.3g
~equal in Other ~0.57g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Grape
Grape
2
50% 6% 44%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains more Mono. FatMonounsaturated fat +564.3%
Contains more Poly. FatPolyunsaturated fat +29.1%
~equal in Saturated fat ~0.114g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/nutrients
  2. Grape - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174682/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.